Albany CrossFit – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard

🔥 CONDITIONING

Metcon (Distance)

30 Mins. for Distance:

Partner 1: Row

Partner 2: Hold the bottom of a Goblet Squat (35/20), Forearm Plank, Forearm Side Planks, or Superman.

* Start the workout with a 50’ Synchronized One Arm Overhead Lunge (35/20). Switch Overhead arms after 25’. Stop rowing and the holds every 5 Mins. and lunge again. Switch rowing and hold roles as desired.

[SCALING]:

🔹 LUNGES: Hold the dumbbell in the front rack or at the side if needed. Reduce the weight to allow for 25’ unbroken lunges. Use no weight if needed.